Eosinophilic Esophagitis Friendly Homemade Sunflower Seed Butter
Creamy, nutty, and deeply satisfying, this homemade sunflower seed butter is the kind of spread that earns a permanent spot in your pantry. For anyone navigating eosinophilic esophagitis, finding a safe alternative to traditional nut butters can feel like a constant uphill battle — store-bought options often carry cross-contamination risks or hidden ingredients that make label-reading exhausting. This recipe sidesteps all of that by starting with just raw sunflower seeds and a handful of simple, recognizable add-ins: honey, cinnamon, sea salt, and a touch of vanilla. The real magic happens in the food processor, where roasted seeds slowly transform from a crumbly meal into a silky, pourable butter without any additives or emulsifiers. Roasting the seeds first at 325°F draws out their natural oils and deepens the flavor, so the finished product tastes rich and toasty rather than flat. A little patience with the processing time is all it takes, and the result is a smooth, uniform spread you can trust completely. Slather it on whatever works for you — knowing exactly what went into every jar makes it taste even better.
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Learn more →Ingredients
16 servings
- 3 cups raw sunflower seeds (unsalted)
- 1 tbsp honey
- ½ tsp ground cinnamon
- ½ tsp fine sea salt
- ½ tsp pure vanilla extract (optional)
Instructions
- 1
Preheat the oven to 325°F (165°C). Spread the sunflower seeds in a single, even layer on a rimmed baking sheet.
- 2
Roast the seeds for 12–15 minutes, stirring once halfway through, until they are lightly golden and fragrant — watch closely in the final few minutes, as they can darken quickly.
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